• Beginner Shoulder Endurance
Dumbbell Front Raises
Why This Matters for Boxing
Shoulder endurance for holding the guard. Every second your hands are up costs shoulder endurance — front raises build the anterior deltoid strength to keep your guard high for 12 rounds.
How To Do It
- 1Stand holding dumbbells at your sides, palms facing your thighs.
- 2Raise the dumbbells straight in front of you to shoulder height.
- 3Hold at the top for 1 second.
- 4Lower slowly to start.
- 5Keep your arms straight (slight bend in elbow).
Sets
3
Reps
12
Rest
30s
Pro Tips
- Use light weight — 10-15 lbs is plenty.
- Don't swing the weights — strict form only.
- This is an endurance exercise, not a strength one.